Forearms

[conquistador]

Can you get prominent upper forearms like Phil without syntholing? So far I've tried E Z bar reverse curls, very heavy hammer curls, reverse barbell curls and jacking off... Those forearms give Phil a permanent advantage over Kai in so many poses, I want something similar.

 

[EZ_E]

Jacking off didn't work?

No one's gonna get forearms like Heath (or anything else) that's like saying "I wanna shoot the puck as hard as Zdeno Chara"

Ever try just grabbing a set of dumbbells or Iron Grip plates and walking?

Literally that's it, just walk

 

[liftstuff27]

Try fat gripz

 

[smiles]

yeah bro take a 45 pound barbell, grip that shit while you lay your arms on the top of the preacher bench, and lift you wrist up and down... noted: ad the amount of weight needed to make it difficult, keep pushing through the pain..
I also go back and forth from that to behind the back reverse forearms curls.. my forearms always feel like they are going to rip open after every workout....

 

[DieYoungStrong]

Double overhand grip Heavy Deadlifts, farmers walks, reverse preacher curls.

 

[fit2beking]

Can you get prominent upper forearms like Phil without syntholing? So far I've tried E Z bar reverse curls, very heavy hammer curls, reverse barbell curls and jacking off... Those forearms give Phil a permanent advantage over Kai in so many poses, I want something similar.

Not only his forearms but his triceps, delts and traps are better too!

 

[conquistador]

good ideas

 

[liftstuff27]

yeah bro take a 45 pound barbell, grip that shit while you lay your arms on the top of the preacher bench, and lift you wrist up and down... noted: ad the amount of weight needed to make it difficult, keep pushing through the pain..
I also go back and forth from that to behind the back reverse forearms curls.. my forearms always feel like they are going to rip open after every workout....

Good stuff man, think ill add this to regime.

 

[dnoyez]

Not only his forearms but his triceps, delts and traps are better too!

Hes better period.

 

[biggerben69]

Some yrs ago I was separated from my wife and was going through some tough times. A friend of mine owned a moving company and needed reliable help and I needed someone safe to hang out with as I was a bit unpredictable and needed to occupy my mind. Manual labor has a way of helping out a lot of things.
"Pick it up and go" became my mantra. Professional mover is one of those meat head jobs where a guy can work off some frustrations and a job we can usually grap just by the looks of us.
We not only moved house to house but also commercial business moves. Some of those law offices have some serious desks and file cabinets. Some shit isn't made to be moved. The sheer weight of some things make them almost immovable.
We also moved safes and pianos. Piano boards are a great help but at some point you're going to be faced with the weight. Safes can be very scary. One has to understand that sometimes you've just gotta let it go. It's Aall and if you don't move your hand or foot will be crushed.
California King mattresses are thick and can be floppy and want to bend In half. Have the strap ready but sometimes you just gotta "Pick it up and go!"
Death grip is what I had. Good wind humping that shit all day.
Yeah...wrist curls do nothing. Do a few heavy sets of barbell shrugs without straps and you'll work those fuckers out.

http://anabolicboard.com/forums/attachment.php?attachmentid=1249&d=1368017392

 

[CensoredBoardsSuck]

Not only his forearms but his triceps, delts and traps are better too!

And his pecs, bis and quads.

 

[pumpin69]

Shrugs and at the bottom loosen your grip and let the bar roll down just to where you can grip it again. I worked in a steel factory when I was younger and those shits blew up. Been oddly big ever since

 

[smiles]

Some yrs ago I was separated from my wife and was going through some tough times. A friend of mine owned a moving company and needed reliable help and I needed someone safe to hang out with as I was a bit unpredictable and needed to occupy my mind. Manual labor has a way of helping out a lot of things.
"Pick it up and go" became my mantra. Professional mover is one of those meat head jobs where a guy can work off some frustrations and a job we can usually grap just by the looks of us.
We not only moved house to house but also commercial business moves. Some of those law offices have some serious desks and file cabinets. Some shit isn't made to be moved. The sheer weight of some things make them almost immovable.
We also moved safes and pianos. Piano boards are a great help but at some point you're going to be faced with the weight. Safes can be very scary. One has to understand that sometimes you've just gotta let it go. It's Aall and if you don't move your hand or foot will be crushed.
California King mattresses are thick and can be floppy and want to bend In half. Have the strap ready but sometimes you just gotta "Pick it up and go!"
Death grip is what I had. Good wind humping that shit all day.
Yeah...wrist curls do nothing. Do a few heavy sets of barbell shrugs without straps and you'll work those fuckers out.

http://anabolicboard.com/forums/attachment.php?attachmentid=1249&d=1368017392

I agree with physical laborer getting certain body parts big.. Turning wrenches will get your forearms big, but your statement "wrist curls do nothing" is not true.. They do, and as long as you do work your other body parts that use your forearms for a secondary support, I.e reverse curls, rows, lateral raises, upright rows, deads and shrugs, if the weights get to much for grip use some chalk, all those along with iso forearm workouts will gains size in your forearms... I have always done physical laborer job, my forearms have always been where they should be with other body parts, nevertheless it wasn't till I started bodybuilding I had to do forearm workouts to stay where they should be with my other body parts even still working physical laborer jobs...

 

[nophat]

When doing forarms i dont rap my thumb under the bar.
I keep my thumb on the top side of the bar it makes me squeeze harder putting more tention on my forearm.
I will also go to the cable machine and hold my forearm on the inside of my leg with just my wrist in front of my knee i get a little more range of motion.
Also worke's putting your forearm on the outside of my leg to get the upper art of my forearm.

 

[JonIrenicus]

I legitimately think forearms are like calves; genetics.
I met many, many of top IFBB pros and my calves, even before gear, we're bigger than those of Cutler, Raymond, etc..

My forearms are decent too and I feel like in 3-4 years I can get the upper portion of them at least somewhat similar to his.. that being said, he absolutely has the GOAT forearms.

 

[chiefconcern]

Manual labor for sure makes those f@ckers grow. I've also heard picking up sand bags for killer forearm workout, was going to try when the weather gets warmer.

 

[biggerblue]

When doing EZ bar reverse curls,do them without your thumb around the bar. It makes a dramatic difference in the way the muscle fibers are recruited.

 

[Big_paul]

Theres a clear difference between the 2. They both have great forearms though.
I'm ecto-meso and forearms have been a weak point for me, wrists especially. I can build them up, but I seem to lose size fast if I'm not dedicated.

 

[swole4ever]

Personally I have never seen forearms on a human being like phil heath has. Remember that genetics play a big role, if you don't have enough muscle fibres in the area your forearms will just be mediocre.

I know a few mechanics with huge forearms from just holding and gripping tools and engines, but they don't have phil heath forearms.

I know they say igf1-lr3 adds muscle fibres to the areas, I used it for a little while but who knows (gotta be consistent).

 

[Mike Oxbig]

Although it's atypical of what you would traditionally think of as a forearm builder, wide grip lat pulldowns immediately supersetted with close grip pulldowns are great in my experience. To hit your forearms hard you have to take both sets to complete failure which requires a bit of cheating during the latter part of the sets.

For extra credit, after you finished the exercise keep the bar gripped for as long as possible.